This is what every beginner should follow and some seasoned trainees revisit occasionally
follow basic program of exercises – every day for five consecutive days:
1. Full squats 1 set, 20 repetitions
2. Standing press with barbell 1 set, 10 repetitions
3. Regular grip chinning on bar 1 set, 5 repetitions
4. Bench presses with barbell 1 set, 10 repetitions
5. Regular grip curls with barbell 1 set, 10 repetitions
6. Stiff-legged deadlifts 1 set, 15 repetitions
7. Calf raises on one leg 1 set, 10 repetitions
8. Sit-ups with bent knees 1 set, 10 repetitions
The actual resistance employed should be light enough to permit the designated number of repetitions without exhausting the working muscles
During the second week of break-in training, the same basic exercises should be employed in the same order – but only three workouts should be performed, on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. And two sets of each exercise should be performed during each workout; the first set of each exercise should be performed exactly as that exercise was performed during the first week of training – with the resistance previously used – and the second set should employ approximately ten percent (10%) more resistance, and should be carried almost to the point of momentary exhaustion.